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Garlic Scallops

Although frozen scallops are available all year round, plump and juicy fresh ones are a real seasonal treat in March.

  • Preparation time: 5 mins
  • Cook time: 10 mins
  • Serves: 2

Nutrition per serving: 241 kcal, 39g protein, 14g carbs, 3g fat, 5g fibre

Contains fish


  • 1 red pepper, thinly sliced
  • 1 yellow pepper, thinly sliced
  • 160g mangetout
  • 4 spring onions, sliced
  • 3 tbsp hot stock
  • 160g baby spinach leaves
  • 1 clove garlic
  • 1 tsp chopped ginger
  • 300g scallops (if frozen, defrost prior to cooking)
  • 2 tsp reduced-salt soy sauce
  • 1 tbsp chopped fresh chives


  1. Stir-fry the peppers, mangetout and spring onions in 2 tbsp of the stock over medium heat in a non-stick frying pan or wok, until just tender but still with a bit of crunch. Add the spinach and stir briskly until it’s wilted.
  2. Meanwhile, cook the garlic and ginger with the rest of the stock in a second large, non-stick wok or frying pan over a high heat for 1 min.
  3. Tip in the scallops and cook quickly, turning occasionally, until all the liquid has evaporated and the scallops are golden. (Unless they are very large, they only need 2-3 mins; any longer and they’ll become tough.)

Serve the scallops on a bed of the vegetables, drizzled with the soy sauce and garnished with the chives.